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January 2-6

Upper Body Build: Chest, biceps, shoulders (1-2-23)

33m

Up Next in 5x/week no cardio

  • Lower Body Build: Glutes, quads, hams...

    Equipment:
    - Heavy weights (for 1/2 deadlifts, kneeling HS curls, sissy squats)
    - Set of weights to stand on
    - Stack of books or pillow (for kneeling HS curls)
    - Chair or bench
    - Access to a wall

    Playlist (explicit): https://open.spotify.com/playlist/44mSufK5VRcDV2xnJfJgZ7?si=8c0ef02b7c2c4ee6
    ...

  • Burn: Abs, back, triceps (1-4-23)

    Equipment:
    - Small Pilates ball or pillow
    - Long resistance band
    - 1 light weight (for sidelying tricep work)

    Playlist (explicit): https://open.spotify.com/playlist/2xUIusj2qJo7JCGdv3vlAy?si=9be8fc2223294be2

  • Barre: Glutes & biceps (1-5-23)

    Equipment:
    - Kitchen chair or wall
    - Loop resistance band
    - Gliders (or wear socks)
    - 1 moderate weight (for biceps)

    Playlist (explicit): https://open.spotify.com/playlist/3ytpaq7NQUoEGB7xv1MHH4?si=00383abc5614488a

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